It took me 10 years to realize my mistake.
After sitting at a computer with poor posture for 10 years…
I finally understood that good posture is only part of the equation.
When it comes to fixing computer posture, whether it’s releasing muscle tension, decreasing chronic pain, or improving work productivity…
It all starts with intentional exercises that improve my stretching, strengthening, and movement.
The Best Exercises to Reverse Computer Posture Pain (for Athletic Office Workers)
Here are the exercises that’ve helped me the most, when it comes to reversing computer posture pain.
Burpees
These are not easy. When I used to have a lot of muscle tension, they probably made things worse for me.
But now that I’ve worked hard on decreasing my muscle tension and improving my mobility, burpees are a great exercise to help reverse my back tension from slouching forward.
Kettlebell swings
I used to sit with my chair level too low. This would place my hip level below my knee level, which would tighten, and shorten, my hips while I sat at a computer.
Kettlebell swings are a great way for me to strengthen my hips, while they are in extension. This has helped lengthen them as well, after the compression they went through with my chair too low for years.
Cable step downs
My glutes were tight, weak, and deactivated after sitting at a computer for 10 years. This is known as dead butt syndrome.
Cable step downs have been a great way for me to activate and strengthen my glutes.
External shoulder rotation
Holding my hands on a keyboard and mouse for long periods of time caused excessive internal shoulder rotation.
To reverse and balance out this tension, I’ve focused on multiple exercises that strengthen my external shoulder rotation. My favorite is overhead squats.
Walking backwards on a treadmill
This helps me lengthen (while strengthening) my hamstrings. My hamstrings used to be incredibly compressed, shortened, and tight (from sitting with poor foot position at a desk chair).
Yoga stick stretches
I use a yoga stick to reverse my lengthened, tight upper back muscles. Those muscles were overextended from slouching forward at a computer for years.
Steel mace
After slouching forward at a computer for 10 years, the best way to open my front lines up has been with a steel mace. It’s a weight similar to a kettlebell, except it’s on the end of a short barbell-style rod (instead of a handle).
Do one, two, three, or all of these exercises.
Be intentional in the gym. Only then, we can reverse the excessive tension that comes from poor computer posture.
If you like this article, my Computer Posture Newsletter should be very helpful for you. (it’s free)
Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.
I write about easy, actionable ways to:
→ Decrease computer-related pain
→ Increase energy
→ Improve mental clarity
→ Decrease muscle tension
→ Improve joint function
Click here to get started.
P.S. It’s always free. And you can unsubscribe anytime. Click here to learn more.
Thanks for your interest in computer posture.
Todd Bowen — Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity